USAFit Marathon Training

This is a 25 week schedule which is based on how fast you run a mile. Pick your group based on your time and then follow the appropriate schedule each week. Weekday runs are based on time while weekend are based in distance.

Color Groups

BLUE = less than 7:30 min/mile
GREEN = 7:30 - 8:30 min/mile
YELLOW = 8:30 - 10:00 min/mile
RED = 10:00 - 11:00 min/mile
ORANGE = 11:00 min/mile or more

The Schedule

WEEK 25

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	2 mile time trial	off	30	off	35	off	30	2.5 miles
Green	2 mile time trial	off	30	off	35	off	30	2.5 miles
Yellow	1-2 mile time trial	off	20	off	25	off	20	2 miles
Red	1-2 mile time trial	off	15	off	20	off	15	2 miles
Orange	1-2 mile time trial	off	15	off	20	off	15	2 miles

WEEK 24

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	2.5 miles	off	35	off	40	off	30	3.5 miles
Green	2.5 miles	off	30	off	45	off	25	3.5 miles
Yellow	2 miles	off	25	off	25	off	20	3 miles
Red	2 miles	off	20	off	25	off	15	2.5 miles
Orange	2 miles	off	20	off	20	off	15	2.5 miles

WEEK 23

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	3.5 miles	off	40	off	40	40	off	4.5 miles
Green	3.5 miles	off	35	off	35	35	off	4.5 miles
Yellow	3 miles	off	30	off	25	30	off	3.5 miles
Red	2.5 miles	off	25	off	25	25	off	3 miles
Orange	2.5 miles	off	20	off	20	20	off	3 miles

WEEK 22

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	4.5 miles	off	50	off	40	40	off	5 miles
Green	4.5 miles	off	45	off	35	35	off	5 miles
Yellow	3.5 miles	off	40	off	30	30	off	4.5 miles
Red	3 miles	off	35	off	35	35	off	4 miles
Orange	3 miles	off	30	off	20	20	off	4 miles

WEEK 21

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	5 miles	off	55	off	45	40	off	6 miles
Green	5 miles	off	50	off	40	35	off	6 miles
Yellow	4.5 miles	off	45	off	35	30	off	5.5 miles
Red	4 miles	off	40	off	30	25	off	5 miles
Orange	4 miles	off	40	off	25	20	off	5 miles

WEEK 20

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	6 miles	off	60	30	45	40	off	7.5 miles
Green	6 miles	off	55	30	40	35	off	7.5 miles
Yellow	5.5 miles	off	50	25	35	30	off	6.5 miles
Red	5 miles	off	45	25	30	25	off	6 miles
Orange	5 miles	off	45	25	25	20	off	6 miles

WEEK 19

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	7.5 miles	off	60	30	50	40	off	5.5 miles
Green	7.5 miles	off	55	30	45	35	off	5.5 miles
Yellow	6.5 miles	off	50	25	40	30	off	5 miles
Red	6 miles	off	45	25	35	25	off	4.5 miles
Orange	6 miles	off	45	25	30	20	off	4.5 miles

WEEK 18

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	5.5 miles	off	60	35	50	40	off	9.5 miles
Green	5.5 miles	off	55	35	45	35	off	9.5 miles
Yellow	5 miles	off	50	30	40	30	off	8.5 miles
Red	4.5miles	off	45	30	35	25	off	8 miles
Orange	4.5miles	off	45	30	30	20	off	8 miles

WEEK 17

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	9.5 miles	off	60	35	60	40	off	10 miles
Green	9.5 miles	off	55	35	55	35	off	10 miles
Yellow	8.5 miles	off	50	30	50	30	off	9 miles
Red	8 miles	off	45	30	45	25	off	8.5 miles
Orange	8 miles	off	45	30	40	20	off	8.5 miles

WEEK 16

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	10 miles	off	60	6x400	60	40	off	11 miles
Green	10 miles	off	55	6x400	55	35	off	11 miles
Yellow	9 miles	off	50	4x400	50	30	off	10 miles
Red	8.5 miles	off	45	4x400	45	25	off	9.5 miles
Orange	8.5 miles	off	45	4x400	45	20	off	9.5 miles

WEEK 15

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	11 miles	off	60	8x400	60	40	off	9 miles
Green	11 miles	off	55	8x400	55	35	off	9 miles
Yellow	10 miles	off	50	6x400	50	30	off	8 miles
Red	9.5 miles	off	45	6x400	45	25	off	7.5 miles
Orange	9.5 miles	off	45	6x400	40	20	off	7.5 miles

WEEK 14

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	9 miles	off	45	2x800 2x1200 2x400	60	50	off	13 miles
Green	9 miles	off	45	2x800 2x1200 2x400	55	45	off	13 miles
Yellow	8 miles	off	35	2x800 2x1200 2x400	50	40	off	12 miles
Red	7.5 miles	off	30	1x800 1x1200 2x400	45	35	off	11.5 miles
Orange	7.5 miles	off	30	1x800 1x1200 2x400	40	30	off	11.5 miles

WEEK 13

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	13 miles	off	50	2x1 mile	60	30	off	20K benchmark
Green	13 miles	off	45	2x1 mile	55	30	off	20K benchmark
Yellow	12 miles	off	40	2x1 mile	50	25	off	20K benchmark
Red	11.5 miles	off	35	2x1 mile	45	25	off	20K benchmark
Orange	11.5 miles	off	35	2x1 mile	40	20	off	20K benchmark

WEEK 12

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	20K benchmark	off	off	8x600	60	35	off	10 miles
Green	20K benchmark	off	off	6x600	55	35	off	10 miles
Yellow	20K benchmark	off	off	6x400	50	30	off	9 miles
Red	20K benchmark	off	off	6x400	45	30	off	8.5 miles
Orange	20K benchmark	off	off	6x400	40	25	off	8.5 miles

WEEK 11

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	10 miles	off	60	8x800	60	35	off	14 miles
Green	10 miles	off	55	8x800	55	35	off	14 miles
Yellow	9 miles	off	50	6x800	50	30	off	13.5 miles
Red	8.5 miles	off	50	6x800	45	30	off	13.5 miles
Orange	8.5 miles	off	45	6x800	40	25	off	13.5 miles

WEEK 10

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	14 miles	off	60	8x800	55	40	off	9.5 miles
Green	14 miles	off	55	8x800	50	40	off	9.5 miles
Yellow	13.5 miles	off	50	6x800	45	35	off	9 miles
Red	13.5 miles	off	50	6x800	45	35	off	9 miles
Orange	13.5 miles	off	45	6x800	40	30	off	9 miles

WEEK 9

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	9.5 miles	off	off	50	55	50	off	25K benchmark
Green	9.5 miles	off	off	50	55	50	off	25K benchmark
Yellow	9 miles	off	off	40	45	40	off	25K benchmark
Red	9 miles	off	off	40	45	40	off	25K benchmark
Orange	9 miles	off	off	40	45	40	off	25K benchmark

WEEK 8

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	25K benchmark	off	off	50	60	50	off	10 miles
Green	25K benchmark	off	off	50	60	50	off	10 miles
Yellow	25K benchmark	off	off	40	50	40	off	9 miles
Red	25K benchmark	off	off	40	50	40	off	8.5 miles
Orange	25K benchmark	off	off	40	50	40	off	8.5 miles

WEEK 7

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	10 miles	off	65	60	55	45	off	14 miles
Green	10 miles	off	65	60	55	45	off	14 miles
Yellow	9 miles	off	55	50	45	35	off	13 miles
Red	8.5 miles	off	55	50	45	35	off	13 miles
Orange	8.5 miles	off	55	50	45	35	off	12.5 miles

WEEK 6

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	14 miles	off	70	55	off	55	off	30K benchmark
Green	14 miles	off	70	55	off	55	off	30K benchmark
Yellow	13 miles	off	60	45	off	45	off	30K benchmark
Red	13 miles	off	60	45	off	45	off	30K benchmark
Orange	12.5 miles	off	60	45	off	45	off	30K benchmark

WEEK 5

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	30K benchmark	off	off	60	65	40	off	12 miles
Green	30K benchmark	off	off	50	45	40	off	12 miles
Yellow	30K benchmark	off	off	45	55	35	off	10 miles
Red	30K benchmark	off	off	45	55	35	off	10 miles
Orange	30K benchmark	off	off	45	55	35	off	9 miles

WEEK 4

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	12 miles	off	off	50	65	40	off	21 miles
Green	12 miles	off	off	50	65	40	off	21 miles
Yellow	10 miles	off	off	45	55	35	off	21 miles
Red	10 miles	off	off	45	55	35	off	21 miles
Orange	9 miles	off	off	45	55	35	off	21 miles

WEEK 3

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	21 miles	off	45 or off	60	50	55	off	11 miles
Green	21 miles	off	45 or off	60	50	55	off	11 miles
Yellow	21 miles	off	40 or off	50	40	45	off	9 miles
Red	21 miles	off	40 or off	50	40	45	off	8.5 miles
Orange	21 miles	off	40 or off	50	40	45	off	8 miles

WEEK 2

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	11 miles	off	45	60	50	55	off	7 miles
Green	11 miles	off	45	60	50	55	off	7 miles
Yellow	9 miles	off	40	50	45	45	off	7 miles
Red	8.5 miles	off	40	50	45	45	off	7 miles
Orange	8 miles	off	40	50	45	45	off	7 miles

WEEK 1

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	7 miles	off	45	off	35	35 or off	off	off
Green	7 miles	off	45	off	35	35 or off	off	off
Yellow	7 miles	off	35	off	25	25 or off	off	off
Red	7 miles	off	35	off	25	25 or off	off	off
Orange	7 miles	off	35	off	20	20 or off	off	off

WEEK 0 -- This is it!!

Group	Sat	Sun	Mon	Tue	Wed	Thur	Fri	Sat
Blue	off	Marathon
Green	off	Marathon
Yellow	off	Marathon
Red	off	Marathon
Orange	off	Marathon

USAFit Marathon Training

Color Groups

BLUE = less than 7:30 min/mile GREEN = 7:30 - 8:30 min/mile YELLOW = 8:30 - 10:00 min/mile RED = 10:00 - 11:00 min/mile ORANGE = 11:00 min/mile or more

The Schedule

BLUE = less than 7:30 min/mile
GREEN = 7:30 - 8:30 min/mile
YELLOW = 8:30 - 10:00 min/mile
RED = 10:00 - 11:00 min/mile
ORANGE = 11:00 min/mile or more